Samara Donald is: The Gym Coach

Make the most of your workout!

Quick Leg circuit

If you’re pressed for time (who isn’t?) it’s easy to let your weight training slip. Here’s a quick and easy leg routine to keep your lower body fit.

The leg circuit is comprised of 3 activities, repeated 3 times in a row (9 sets total). As this is only a 20 minute circuit, keep your rest in between sets at a minimal. Use a weight (either dumbbells or barbells) about 30% of your body weight (meaning, if you are about 140lbs use 35 lbs, 125 lbs use 30 lbs, etc).

Here are the sets with # of reps (see thegymcoach.com for tips and pics!):

1) Straight legged dead lift (12-15)
Proper starting position demo’d here

Using either dumbbells or a barbell, stand with your feet about hip width apart. Keeping the back and legs straight (knees soft), bend at the hip until the weight almost touches the tops of your feet. Return to a standing position. Tip: keep the weights close to the body (gliding against the front of body) during the whole exercise.

See http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html for a demo.

2) Split squats alternating lead leg (12-15 on each leg)
Split squats are like lunges, without the forward movement (remain in the split position).

In a lunge starting position (one foot in front of the other, about 2-3 feet apart), bend a the knee until your thigh is parallel to the floor. Return to the starting position.

See http://exrx.net/WeightExercises/Quadriceps/BBSplitSquat.html for a demo.

3) Calf raises (20 toes facing front, 20 toes facing out)
Start by standing with feet turned out (heels together). Raise onto your toes while keeping the rest of your body straight, hold one count and then lower back onto your full foot.

Don’t forget to repeat the series 3 times total!!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Information

This entry was posted on March 15, 2009 by in Uncategorized.
%d bloggers like this: